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What to know about coconut oil

Coconut oil has a saturated fat content of 90 percent. Oils high in saturated fats have been found to increase the risk of cardiovascular and other diseases.

However, coconut oil has grown in popularity in recent years, amid claims that it can do everything from supporting weight loss to slowing the progression of Alzheimer's disease.

Manufacturers have replaced other oils with coconut oil in packaged products, and many households use it for cooking. It features not only in fried food, but in sweets, shampoos, coffee, and smoothies.

In July 2016, results of a survey in the United States (U.S.) showed that 72 percent of people think coconut oil is healthful. However, only 37 percent of nutritionists agree.

After all, it is still saturated fat, and the American Heart Association (AHA) and the U.S. Department of Agriculture (USDA) caution consumers against coconut and other tropical oils.

Find out more about the controversy, and if you should make coconut oil a staple in your diet.

Fast facts on coconut oil:

Here are some key points about coconut oil. More detail is in the main article.

Coconut oil has increased in popularity in recent years due to reputed health benefits.

Overall, research does not currently appear to support increasing consumption of saturated fats, including coconut oil.

It can be a tasty addition to a number of recipes, but it should be used with care.

Benefits

Coconut oil us a saturated fat of vegetable origin. It may have some health benefits, but it should be consumed with care.

Coconut oil contains 2.6 percent fewer calories than other fats. It has been said to provide various health benefits.

Incorrect interpretation of a study?

One study that made people think coconut oil might be healthful was led by Prof. Marie-Pierre St-Onge, of Columbia University, and published in 2008. It involved 31 men and women who consumed MCT oil or olive oil during a 16-week weight loss program.

The team found MCT oil, of which coconut is an example, is processed differently in the body than other oils.

The researchers concluded: "Our results show that MCT consumption leads to comparable effects on CVD risk factors as an equal amount of olive oil, an oil considered to have beneficial health effects."

It has been suggested that, because MCTs can have a positive effect on HDL and total cholesterol levels, coconut oil must be healthful.

However, St-Onge believes that the results have been used too liberally to support the consumption of coconut oil, especially as they used not coconut oil, but a special oil that was 100-percent MCT.

Most coconut oils are only 13 to 14 percent MCT. A person would have to eat 150 grams (g), or 10 tablespoons, of coconut oil each day to get the benefits. Consuming this much oil would not be healthful.

The American Heart Association (AHA) recommend limiting all saturated fats to no more than 5-6 percent of total calories. This includes fats from tropical oils, whether or not they contain MCTs.

The 2015-2020 Dietary Guidelines for Americans are a little less strict, recommending no more than 10 percent of total calories come from saturated fat.

Other critics insist that studies supporting coconut oil are not reliable, having been done over short periods of time, with few participants, and with results not significant enough to prove any benefit to coconut oil consumption.

The results of research supporting a switch to unsaturated fatty acids are more reliable.

St-Onge, M.-P., Bosarge, A., Goree, L. L. T., & Darnell, R. D. (2008, October 27). Medium chain triglyceride oil consumption as part of a weight-loss diet does not lead to an adverse metabolic profile when compared to olive oil. Journal of the American College of Nutrition 27(5), 547-552. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/

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